10 tips to lose weight fast - leveluplifecoaching.com · 10 tips to lose weight fast level up life...
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10 TIPS TOLOSE
WEIGHTFAST
LEVEL UP LIFE COACHING
And Keep it Off Forever
© Level Up Life Coaching.
1. Define your goal weight (and body fat %).
Be specific about how much you would like to weigh. Consult with your doctor
and establish a safe, healthy goal weight for your height and body type. One of
the reasons why people gain the weight back after losing it, is because they set
an unrealistic goal that wasn't sustainable in the long-term.
Also realize that weight is not the only measurement of success. It's also
important to set body composition goals and body fat percentage targets.
According to the American Council on Exercise, average body fat for men is
around 18-22% and 26-31% for women. There are many ways in which body fat
percentage is measured, such as with calipers or through the use of
bioelectrical impedance analysis. There is a lot of debate on which method is
most accurate, but what is important is that you choose one method and stick
with it, so that you can consistently measure your change in body fat over time.
2. Get a personalized eating plan and exercise routine.
There is no "one size fits all" diet or exercise program. Each person's body is
different and fitness goals may differ as well. Sometimes people fall into the
trap of using generic diets and workout plans from friends, social media, etc and
this is one of the reasons they fail to get results. Consult with a professional,
and have them formulate an eating plan and exercise regime tailored to you.
3. Set realistic and healthy weight loss time frames.Setup a timeline for how much weight you would like to lose each week, and a
date by when you will reach your final goal weight. Avoid the temptation to cut
calories too quickly in an attempt to lose weight faster - this will result in losing
muscle and may cause stretch marks. Usually around 0.5kg-1kg (1-2 pounds)
per week is a good guideline. Check with your doctor that your timeline is safe
and realistic.
For informational purposes only and not to be considered as medical advice.
© Level Up Life Coaching.
6. Make friends with like minded people and support eachother.
Become a member of online support groups, eg. on Facebook, and get involved
with other members of your gym, health or sports club. Grow a group of friends
who encourage each other. It helps knowing others who have similar challenges
to your own and to know you aren't alone on your journey. Friends can help
keep you accountable if you skip a workout, and supporting others may inspire
you to be a better example for them too.
Humans are naturally motivated by pain and pleasure. The more reasons and
emotional attachment we have for losing the weight, the more likely we are to
lose it. These can be serious or superficial reasons, eg. maybe your doctor told
you to lose weight for health reasons, maybe a family member or friend
struggled with their weight and you don't want to go down that same road,
or perhaps you're just sick and tired of clothes not fitting you the way you
want. Either way, brainstorm as many reasons as possible as to why you need to
lose weight, and write them down or type them into a note on your phone. Also
list the consequences of NOT achieving your goal, and be sure to read over your
list every time you feel like skipping a workout or meal.
4. Know your why(s) and why nots.
5. Make it a habit and stick to your routine, even when you don'twant to.
There will be times when you lack motivation to exercise or eat healthily. These
are the times that may well be the difference between achieving your fitness
goals, or not. Get into the habit of pushing yourself to eat that meal or do your
workout, especially when you're not in the mood. A useful analogy is that eating
your meals is like taking medicine - you have to do it if you want to get better,
and skipping doses will slow down the process. In the same light, going to gym is
like going to work - unless you're ill, you have to go or the consequences may be
devastating to your career, and eventually the health of your bank balance.
For informational purposes only and not to be considered as medical advice.
© Level Up Life Coaching.
9. Be kind to yourself - setbacks and slip-ups are part of theprocess.
Realize that no matter how dedicated you are, sometimes things will crop up
that are outside of your control, such as an unforeseen emergency that causes
you to skip gym, or a slice of birthday cake from a colleague at work. Be patient
with yourself and trust in the process. Know that temporary setbacks and
occasional slips aren't a sign of weakness, but rather a sign of being human, and
is a normal part of the cycle of change.
10. Hire a coach.
>> Click here to claim your FREE 45-minute“Finally Fit Forever” Coaching Session <<
Having a plan is one thing, but maintaining the motivation, discipline and habit
of sticking to it is something else entirely. This is why having a qualified coach to
support you every step of the way can really give you the edge, not only to help
speed up your results, but also to help you retain them in the long-run.
Studies have linked sleep deprivation and weight gain. It's a lot easier to give in
to junk food cravings or to skip a workout when you are tired and your
judgement is clouded, so be sure to rest enough. Staying hydrated is not only
important from a general health standpoint, but water also helps to flush waste
from the body, plays a role in metabolizing fat, and can even be an appetite
suppressant.
8. Get enough sleep and drink enough water.
There is sometimes a misconception that, if you want to be healthy, certain
foods should be given up forever. This is simply not true! In fact, eating an
"unhealthy" meal every now and then, in moderation, can actually be good for
your frame of mind and your metabolism. One cheat meal per week is a good
rule of thumb, but be sure to schedule it ahead of time and not deviate.
7. Schedule "cheat meals".
For informational purposes only and not to be considered as medical advice.